M/E Snatch, M/E OHS & 3 Best Strict T2Bar, 21-15-9 Snatch@50%1RM, T2Bar

SUPER YOUTH

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Snatch-Work to the limits of your movement 

(D) T2Bar-Get as close to R'xd as Possible.

(E) Individually for time-21-15-9 OHS@50%1RM, 42-30-18 Abmat Sit Ups

BEGINNER

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) Snatch-Work to the limits of your movement 

(D) T2Bar-Get as close to R'xd as Possible.

(E) Individually for time-21-15-9 OHS@50%1RM, 42-30-18 Abmat Sit Ups

INTERMEDIATE

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E OHS & 3 Best Sets Strict T2Bar

(D) Individually for time-21-15-9 Snatch@50%1RM, T2Bar

MASTERS 40-49YRS

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E OHS & 3 Best Sets Strict T2Bar

(E) Individually for time-21-15-9 Snatch@50%1RM, T2Bar

MASTERS 50-59YRSs

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA 

(C) Snatch-Work to the limits of your movement 

(D) Individually for time-21-15-9 OHS@50%1RM, T2Bar

ADVANCED

(A) Shoulder Strength & Stability & Glute Activation

(B) Warm Up-TBA

(C) M/E Snatch

(D) M/E OHS & 3 Best Sets Strict T2Bar

(E) Individually for time-21-15-9 Snatch@50%1RM, T2Bar

FROM THE COACH (A)  (B)  (C) Up to 70%1RM pause below knee, above knee then finish lift. From 70% on CFS Olympic Lifting Rules Apply (D) This section after the snatch should only take you 10mins, you are warm, you just snatched M/E, don't wind the weight back to start your OHS, get moving on it, don't be a pussy. (E) No Game Plans, do as much as you can each time you are on the bar. The time for game plans is during the opens, this is training, this is your chance to see what you can and can't do.